Runners Knee .....
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Moderators: k9car363, alicefoeller | Reply |
2014-07-17 8:36 PM |
6 | Subject: Runners Knee ..... Hi There, First I'll give a short history that led to my knee injury: I have spent maybe 20 years as a desk jockey getting maybe 10 - 20 mins a day of walking exercise, so in pretty bad shape really, in fact beginning to become a round shape if you catch my drift. Anyway, about a year ago I decided to get myself into shape so I started running and cycling with no real problems to speak of until I did a 10k 'fun' run this March. The next day my right knee was really sore. I rested and iced it but it never really came right as I would aggravate it whenever I ran. So I went to see a physio and explained my problem. Without really even looking at my knee she got me to lie on my side and do some leg raises..... Well my glutes were so weak/non existent that I was using my quads and hams instead. So we spent a few months extending my quads and calves by stretching, doing single leg half squats and leg raises etc and working on a non existent VMO. She would strap my knee pulling the kneecap inwards where it belongs and gradually I could run for a few minutes at a time until now I can run about 3km without any trouble. I felt a little niggle a few days ago and noticed that when I'm getting tired, my right leg becomes lazy and I rotate my foot outwards when I swing through. It was the fact that my shoe laces would swing inwards and would clip my left foot that caused me to notice it There is still a noticeable lack of quad tone in my right leg compared to my left and although I have a butt now, my glutes still need some work but I was wondering if there are specific drills / exercises I should do to correct the rotating foot? Thanks Steve |
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2014-07-19 9:16 AM in reply to: stevo99 |
Extreme Veteran 635 Georgia | Subject: RE: Runners Knee ..... For my chondromalacia my pt has me doing almost exclusively vmo strengthening for better tracking. Is yours a tracking problem as well? |
2014-07-19 2:50 PM in reply to: stevo99 |
Subject: RE: Runners Knee ..... I got a leg press from a yard sale and threw 40 pounds of weight on the post. Did that X20 then two sets of 20, and on until runner's knee went away. |
2014-07-20 4:56 AM in reply to: DanielG |
6 | Subject: RE: Runners Knee ..... Originally posted by DanielG I got a leg press from a yard sale and threw 40 pounds of weight on the post. Did that X20 then two sets of 20, and on until runner's knee went away. Thanks for the responses guys, Yeah mine is a tracking problem also. My whole right side is misaligned from the shoulder down. I'm gradually straightening it out and feeling a whole lot stronger for it. I'm amazed at how much damage we are doing to ourselves by sitting at a desk all day! So basically as I thought, just work on strengthening my VMO, glutes and core should see me right. I'll keep an eye on it and I'll go back to the PT if I don't see any improvements, but I just was curious if anyone else has had this problem. Cheers |
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